So today I worked my Legs & Back for an hour. Pretty much legs, legs, back in that sequence.
Balance Lunges - 25 reps each side w/10lb dumbbells
Calf-Raise Squat - 25 reps w/ 15lb dumbbells
Reverse Grip Chin Ups - 12 reps
Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 8 reps
Step Back Lunges - 15 reps each side w/ 15lb dumbbells
Side Lunges - 20 reps each side w/ 20lb dumbbells
Close Grip Overhand Pull Ups - 10 reps
Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 10 reps
BREAK
3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 10 reps
Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 10 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 20lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 10 reps
80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - 16 reps
Total Pull Ups: 86 reps
NO AB WORKOUT
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